This is just a quick update to remind you of what we did in the first two sessions and what we'll being doing next week (this is the programme for the Saturday morning group, the Tuesday evening group is slightly different).
Week 1 Run one min, walk 90 seconds. Repeat eight times. (20 mins)
Week 2 Run 90secs, walk two min. Repeat 6 times. (21 mins)
Next week
We'll do the same route as we did for the first two sessions except that we'll do it reverse so hopefully there will be less clashing with the parkrunners. The following week will be a bit different route as we'll be ready to do a lap of the parkrun course. I'll give details of that next week.
Week 3 Run 2 mins walk 90 secs / Run 3mins walk 3mins. Repeat twice times. (19 mins).
Homework
Don't forget that to get the most out of the couch to 5k programme it's really worth trying to get another session of run/walk in during the week. Just do what you did on the previous Saturday and don't get carried away!
The full programme
Always a warm-up for 5mins brisk walk and drills then:
Week 1 Run one min, walk 90 seconds. Repeat eight times. (20 mins)
Week 2 Run 90secs, walk two min. Repeat 6 times. (21 mins)
Week 3 Run 2 mins walk 90 secs / Run 3mins walk 3mins. Repeat twice times. (19 mins)
Week 4 Run 3mins walk 90secs / Run 5mins walk 2mins. Repeat twice (23 mins)
Week 5 Run five mins, walk three mins. Repeat twice times then run 7mins. (23 mins)
Week 6 Run 7 mins, walk three mins Repeat twice then run five mins. (25 mins)
Week 7 Run 9 mins, walk two mins. Repeat twice then run five mins (27 mins)
Week 8 Run 12 mins, walk two min. Repeat twice (28 mins)
Week 9 Run 15 mins, walk one min, Run fifteen mins. (31 mins)
Week 10 parkrun! (whoop whoop!)
